New to Therapy? Here’s What You Can Expect at Joining with Empathy

Starting therapy can feel exciting—and a little intimidating. At Joining with Empathy, we want to make the process feel as safe, welcoming, and predictable as possible. Your first therapy session is not about being judged or “fixed.” It’s about creating a space where you can show up exactly as you are and begin building a foundation of trust.

Here’s a breakdown of what your first therapy session might look like, and how we’ll support you every step of the way.

You’ll Be Greeted With Warmth

Whether you’re brand-new to therapy or returning after a break, your first therapy session is designed to put you at ease. From the moment you walk in or log into a virtual session, our therapists work to create an atmosphere of acceptance. There’s no pressure to “have it all together” or to present yourself a certain way. Therapy is not about perfection—it’s about honesty.

Your therapist’s role is to listen with empathy, not to judge or label. Think of it as a conversation, one where you set the tone and your comfort is the priority.

You’ll Talk About What Brought You In

The first therapy session is a chance for your therapist to understand what led you to seek support. This can include:

• Anxiety or chronic stress

• A recent life change such as a move, breakup, or career transition

• Relationship struggles

• Identity exploration and self-discovery

• Grief, depression, or trauma

• Or simply the feeling that something is “off” and you’re not sure why

You don’t need to have all the answers. Sharing even a little about what you’re experiencing helps us begin to piece together the story of where you are now and where you hope to go. You set the pace, and we’ll follow your lead.

We’ll Review Confidentiality and Consent

It’s normal to wonder how private your conversations will be. Early in the first therapy session, your therapist will review confidentiality and informed consent. This includes:

• HIPAA-compliant privacy practices

• What can and cannot be shared outside of the session

• The boundaries of the therapeutic relationship

Our goal is to make sure you feel safe and respected. When you know your words are protected, you can open up more freely, which is where true healing begins.

You’ll Set Some (Flexible) Goals

Therapy is a collaborative process. In the first therapy session, you and your therapist may begin discussing what you’d like to achieve. Goals can be as specific as “I want tools to manage my anxiety at work” or as open-ended as “I want to feel more like myself again.”

Not sure what you want yet? That’s completely okay. Many clients start without a clear direction. Over time, clarity unfolds naturally, and your therapist will help guide you toward meaningful progress.

We’ll End With Next Steps

Before the first therapy session ends, your therapist will outline possible next steps. These may include:

• Scheduling your next session at a pace that feels right for you

• Sharing coping tools such as mindfulness exercises, journaling prompts, or breathing techniques

• Suggesting specific therapeutic approaches like CBT, narrative therapy, or trauma-informed care

• Coordinating with other providers, such as a psychiatrist, if additional support would be helpful

Every step is taken together, never pushed on you. The goal is to leave the session with a sense of direction and hope.

Starting Therapy Is a Brave Step—And You Don’t Have to Take It Alone

Beginning therapy is one of the most courageous decisions you can make. Your first therapy session is not about solving everything at once—it’s about starting the journey. At Joining with Empathy, we walk beside you, not ahead of you.

Your healing starts with being seen, supported, and accepted—exactly as you are.